Comparing Nutrients in 100 calories Blanched AlmondsVS Boiled Mustard Greens

Weight per 100 calories

Blanched Almonds

17g

Boiled Mustard Greens

385g

Blanched Almonds have 22.7 times more energy per 100g than Boiled Mustard Greens. It has very high energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Boiled Mustard Greens?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Mustard Greens

31%

13%

56%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Boiled Mustard Greens

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.18%8.9g

Fat

1.86%1.8g

8.9 gvs1.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

0.14%0.046g

0.67 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.042%0.001g

Omega 3

5.3%0.085g

0.001 gvs0.085 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g

Omega 6

0.54%0.092g

2.1 gvs0.092 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.43%3.16g

Carbohydrate

13.3%17.3g

3.16 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

7.5%5.42g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs5.42 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.005g

Glucose

0.005 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.76g

Sucrose

0.76 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.4%1.68g

Fiber

20.2%7.7g

1.68 gvs7.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g

Protein

17.6%9.85g

3.63 gvs9.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Boiled Mustard Greens

0%0μg

Vitamin A

264%2377μg

RAE, retinol activity equivalents

0 μgvs2377 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg

Vitamin B1

13%0.16mg

Thiamine

0.032 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg

Vitamin B2

18.6%0.24mg

Riboflavin

0.12 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.7%0.59mg

Vitamin B3

10.4%1.67mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.06%0.053mg

Vitamin B5

9.23%0.46mg

Pantothenic acid

0.053 mgvs0.46 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.5%0.019mg

Vitamin B6

29%0.38mg

Pyridoxine

0.019 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.08%8.3μg

Vitamin B9

8.65%34.6μg

Folates and Folic Acid

8.3 μgvs34.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

108%97mg

Ascorbic acid

0 mgvs97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27%4.03mg

Vitamin E

45.6%6.85mg

Tocopherols and Tocotrienols

4.03 mgvs6.85 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1900%2280μg

Phytomenadione or phylloquinone

0 μgvs2280 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Boiled Mustard Greens

4%40mg

Calcium

45.4%454mg

40 mgvs454 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

62.4%0.56mg

0.17 mgvs0.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.95%0.56mg

Iron

42%3.35mg

0.56 mgvs3.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.4mg

Magnesium

12%50mg

45.4 mgvs50 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

0.31 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

23%162mg

81.5 mgvs162 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg

Potassium

18.3%623mg

112 mgvs623 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

4.2%2.3μg

0.54 μgvs2.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.22mg

Sodium

2.3%34.6mg

3.22 mgvs34.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.58%0.5mg

Zinc

7.7%0.85mg

0.5 mgvs0.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.021%0.76g

Water

9.54%353g

0.76 gvs353 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Boiled Mustard Greens:

Boiled and Drained Mustard Greens contain more Vitamin A, 4.9 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 8.7 times more Vitamin B5, 19.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Boiled Mustard Greens:

Boiled and Drained Mustard Greens contain 11.3 times more Calcium, 3.2 times more Copper, 6 times more Iron, 2 times more Phosphorus, 5.6 times more Potassium, 4.3 times more Selenium, 10.7 times more Sodium, 1.7 times more Zinc and 461.8 times more Water than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Mustard Greens have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 4.9 times more Fat, 14.5 times more Saturated Fat and 22.7 times more Omega 6 than Boiled and Drained Mustard Greens.
While Boiled and Drained Mustard Greens contain 124.8 times more Omega 3, 5.5 times more Carbohydrate, 6.9 times more Sugars, 4.6 times more Fiber and 2.7 times more Protein than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Mustard Greens have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Boiled and Drained Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsBoiled Mustard GreensVS Roasted AlmondsBlanched AlmondsVS Frozen Mustard GreensBoiled Mustard GreensVS Frozen Mustard Greens

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Boiled Mustard Greens

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Boiled Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: